After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comFriday's bench training ended up going alright, and I managed to not blow my pec off, even though the pec felt tight, but able to do some work. I worked around it a little bit, but had no issues so that's a plus. I'm guessing with few more days rest, I'll be good to go for Sunday.
Items Used in this Training Session Swiss Angle Bar Chains EZ Loaders Mini Band Tsunami Lat Bar
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Swiss Angle Bar Speed Bench Press vs 2 Chains Per Side 45x10 45x5 - add chains 75x3 95x3 115x3 135x3 150x8x3
B1) Swiss Angle Bar JM Press vs 2 Chains Per Side 95x8 115x8 135x8 - PR
C1) Push Ups 40, 30, 30
D1) Wtd Neutral Grip Wide Grip Pull Ups Sets of 8 up to a top set of 8 with 65 pounds, plus a drop set
E1) DB Chest Supported Rows 4x12
F1) Cable Shrugs 3x12
G1) Tsunami Bar Lat Pulldowns 3x12
H1) Band Face Pulls 3x50 H2) 1/2 Kneeling Band Chop 3x15 per side
